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Nutrition & Supplementation
Questions and Answers
Page 3


Hi Lee,

Im 55 years young and Ive been working out for awhile! My question is-SHould I be taking some kind of supplements ? I walk 5 days a week(35minutes-2.5 miles) andk then I do some light weights for about 30 minutes!

WHat should I take and when should I take it?

Please let me know.
THanks Lee

Jim C.


Hi Jim,

Some basic nutritional supplements can make a noticeable difference in how you feel and improve your strength and energy.

Protein provides the raw material that your body needs to build and repair muscle tissue. I recommend that everyone who exercises use a good protein powder such as Optimum Nutrition Whey Protein. Most people will notice a difference in how they feel and their energy levels within a few weeks of taking whey protein supplements.

Start off with one scoop mixed with 8-10 oz. of milk per day. Over a couple weeks gradually increase this to 2 scoops mixed with 12-16 oz. of milk 2-3 times per day. I have a protein drink with my breakfast and another 1-2 drinks throughout the day depending on how much food protein I eat. Make sure to have a protein drink right after each of your workouts.

Another supplement that I recommend you take is Tribex. This is a herbal supplement that helps to increase your bodies natural testosterone levels. This is very important for middle aged men because their testosterone levels are much lower then what they used to be. Supplementing tribex will help to get your testosterone levels back up to the high normal range. Not only will this help with your strength and energy levels in the gym, but it will also help improve performance in the bedroom if you know what I mean :-)

Take 3 caps of tribex in the morning and 3 caps in the afternoon, take them on an empty stomach with a glass of water. You should start to notice improvements within 1-2 weeks.

Other then this you should be taking a good multi-vitamin twice per day (i.e. Centrum or similar brand). You can get these at any drug store fairly cheap.

Give these supplements a try and let me know how they work for you.


I just recently started using glutamine and was instructed to use it twice a day.. My question is.. Is it ok to mix a tsp of glutamine in with my whey protein shake 2x a day? I wasnt sure if you can mix the two together, but I cant stomach the taste of the glutamine. I appreciate your help!



Yes, you can mix protein and glutamine together in the same drink. This is how I personally take my glutamine.


Hi Lee,

I was born with a kidney condition and I want to go on pro lab "N-Large 2",I asked the worker a GNC if it would affect me and he said no as long as I take lots of fiber and drink lots of water,is this true???



Hi Matt,

For people who are in good health protein supplements are excellent for helping to increase muscle mass and strength. However, very often people with kidney problems have to limit their protein intake.

If you have a kidney condition then you should check with your doctor and see whether or not it is ok for you to use protein supplements. I am not a doctor and most likely the guy at GNC is not a doctor either. So it is best to get this checked out by a professional first. Rather then jump into this blindly and possibly have problems down the road.

P.S. you should be drinking lots of water and eating adequate fiber anyway just for the health benefits, regardless if you use protein supplements or not.


Hi Lee,

I was reading your e-book entitled, "Bodybuilding Supplement Secrets Revealed!" and found that you suggest taking creatine and glutamine in the same shake (The Big 3 Hormonal Cocktail). On another website, a writer mentioned that creatine and glutamine use the same substrate and fight over transport into the cell. Another website suggested taking creatine 30 minutes before working out. Has your thinking changing since writing this e-book or do you still recommend taking them together after the workout?

I have enjoyed your e-book. Putting your formulas to use, I have already gained 10 pounds this summer, most of it muscle.

Thanks in advance,


Hi Scott,

Everyone has their own opinions about what works and what doesn't work with all aspects of bodybuilding, training, supplements, diet, etc... But I personally stack creatine and glutamine together all the time. I find I get better results this way. They both work to help volumize the muscles so by taking them together will cause a synergistic effect (i.e. 1 + 1 = 3).


Hey Lee,

I need advice on supplement pills to take and good workout plans to get buff. I am 16 years old 160 pounds and about 6ft tall. I was wondering about those pills called Methyl-1-Testosterone. What do you think about those pills. I heard that they work very well so was wondering about taking some.



Hi Devin,

You do not need to take any pro-hormones at your age. They should only be used by people who are in their 20's and older. Teenagers natural hormones are already at their peak. This is why every one, regardless if they workout or not gets bigger and stronger during their teenage years. For example, the average student in high school is much bigger and stronger then the average student in elementary school. The reason for this is natural hormone production and growth during their teenage years.

Taking pro hormones as a teenager is not necessary and will actually disturb your natural hormone balance at this stage. So it is best to rely on mother nature to take care of your hormone needs for now.

I have an excellent beginners bodybuilding program that you should check out at: http://www.leehayward.com/art5.htm


i just wanted to ur advice on taking creatine lee!! I already taken whey isolate twice a day with the weights! Should i really be taking creatine and if so why? is is bad for us in the long run? is it necessary in terms of improving muscle definition/size! it helps on improve strength and endurance ive heard by increasing atp supplies? But what do you think as a man with experience? do you take it? do you know any people that take it and if so what are the outcomes?

many thanks JASPAL


Hi Jaspal,

Creatine is safe to use for healthy people. I personally use creatine and have been for about 8-9 years. It helps increase strength and muscle fullness. It will also help you maintain muscle mass while losing bodyfat, so it can be used when bulking up or dieting down.

I have an article about creatine that you should check out at: http://www.leehayward.com/art4.htm


hello lee,

quick question, i just started taking Xenadrine EFX, so far it is working great, would you recommend taking this in cycles (such as 90 days then 90 days off) or does it not really matter since there is no ephedrine in it?



Hi Jeff,

Only take fat burners when you are in to a serious fat burning routine. When you are trying to bulk up do not take Xenadrine or any other fat burner. If you are planning on using it for a long period of time you should cycle it for 2 months on, 1 month off. This will allow you to reap the full benefits of the fat burner.

Xenadrine EFX - 120 Capsules
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Hey Lee,

Im a 16 year old male who plays ice hockey and ive been working out for a while and i was wondering if i should take protein to get bigger yet slimmer and just built out. im bout 6 ft and 205 lbs im a thick but not fat guy. ive been playing ice hockey all my life but i need somehow to get into better shape. is there anything i can take to help that with out harming myself. please get back to me.



Hi Dan,

Protein supplies the raw materials and nutrients needed to build lean muscle. A high protein diet also raises your metabolism, allowing you to burn more fat.

You should eat at least 1 gram of protein per pound of bodyweight. For protein eat foods such as beef, chicken, turkey, fish, eggs, milk, and protein drinks. For carbohydrates eat foods such as bread, rice, cereals, potatoes, pasta, fruit, and vegetables. Try to limit your fat intake avoid eating junk-foods. Eat a small meal or snack every 2-3 hours.

For a protein powder I use and recommend Optimum Whey Protein at: http://totfit.safeshopper.com/81/570.htm This is a high quality protein that tastes good, mixes easily, and is well priced.


Hey Lee,

I was wondering if you could spare 5 minutes of your time to help me out, I'm an 18 year old guy who has skinnyness in his genes. Both my mom and I grew up underweight, but recently I have been working out, and I gained about 22 pounds in 10 weeks. My gains are slowing down a bit, and I was wondering if you could offer me some advice on how to get to my goal of gaining another 20 pounds of muscle while dropping my bodyfat from 14% to about 10% at the same time. Will cardio excercises slow down my gains? What kind should I do?



Hi Eric,

That is excellent progress! Gaining 22 lbs. in 10 weeks is awesome. This is the way we gain size and strength, it usually comes in spurts. You may make excellent progress for a couple months, then your gains will slow down, and then you will make good gains again. That is just the way things happen, nobody just makes steady gains non stop.

You need to focus on one goal at a time. Either getting big or getting lean. If you try to do both at the same time you will get not make very good progress. You can't gain muscle size (i.e. gain weight) and lose fat (i.e. lose weight) at the same time.

Since you have already just finished a good bulk up phase you should probably try to lean down a little before moving into another bulk up phase. I have found from personal experience that alternating phases of bulking up with phases of fat loss will help keep your bodyfat in check and allow you to add lean muscle to your body over time.

A good guide line to follow would be 2 months of bulking up and then 1-2 months of dieting down. When you start eating a lot after dieting your body will make crazy gains in lean muscle mass. That is part of the reason why competitive bodybuilders make the best gains in lean muscle mass. They are always alternating phases of bulking up and dieting down.

I have some good info about dieting and fat loss at: http://www.leehayward.com/fatloss.htm

I have some good info about bulking up at: http://www.leehayward.com/bulkup.htm


Dear Lee

I have some questions regarding maintaining muscle while losing weight. I was on a bulking-up diet, and I gained about 25 pounds. I am trying to lose weight now, and I am currently taking hydroxylcut. I do cardio everyday, and I eat calorie controlled diet. My problem is that I feel like I am losing all the mass I gained during my bulking-up plan. My arms were around 15 inches during my bulking-up plan, and now my arms went down to 14.75 inches. I just feel smaller and skinner over all. I understand that I will lose muscle during my losing weight phase, but I am just wondering how can I maintain most of my muscle.

thank you for your times



Hi Dan,

Don't starve yourself during your diet, lose fat slowly over time. Just limit the amount of carbs and fats that you eat. Keep your protein intake to at least 1 gram per pound of bodyweight each day. I have a good article that will help you with this at: http://www.leehayward.com/howmanycal.htm

Still weight train as if you were bulking up, don't switch to light weights and high reps. Heavy training will help you keep your muscle size.

You should also supplement with creatine and glutamine while dieting, this will help to maintain your strength and muscle mass. I suggest prolab creatine and glutamine.


I am a 16 year old football player. I am a sophomore. When I came to high school I was the skinniest most fly-armed guy in my class. I then started intensely weightlifting for many months and now I am the most muscular. I used a whey protein (american whey), protoplex, and creatine. Are these supplements safe for me to use. I read on the internet rumors that creatine monohydrate will stunt my growth. I took it for 2 months approx 3-8 grams a day, it was the powdered white creatine. I got cramps and had diarrhea and chest pains. So I got off it. Why do you think this was? Does creatine really stunt growth? Have you know any one who stil had the ability to grow after using creatine?


Creatine will not stunt your growth. Creatine is just a natural amino acid that is found in meat and fish. The reason you had problems with diarrhea, etc. is most likely due to using poor quality creatine. The highest quality creatine powder available is CreaPure creatine which is a pharmaceutical grade creatine that is produced in Germany. ProLab uses the CreaPure creatine in their products. This is the brand that I use personally and I have never had any problems with diarrhea, cramps, etc.

You can get 200 servings of ProLab creatine for $30 at: http://totfit.safeshopper.com/89/654.htm


How you doing? My name is Mike and I am 6'1 and weigh about 174 lbs. I lift 5 days a week and do cardio in the morning 5 days a week. I am on a very low carb diet. I only eat fish, tuna, and egg whites. I sometimes have spinach with my egg white omelete in the morning. I want to maintain my weight and get even more ripped then I am now. Right now, I am pretty cut, but i want to be totally shredded. I do not want to gain weight, so by eating these foods, would I gain weight? Would too much protein put on body fat?Could you give me some pointers on this diet to help me figure out the maintence of weight by using these foods. I appreciate it. Good luck to you.

Best Wishes,



Hi Mike,

When I am dieting to for a bodybuilding show I don't follow an extremely low carb diet. You need a certain amount of carbs in order to maintain muscle fullness and to help pull water inside the muscles making them appear bigger and harder. I never go below 1 gram of carbs per pound of bodyweight each day. So in your case if you are 174 lbs. you should eat approx. 174 grams of carbs per day (i.e. potatoes, yams, oatmeal, whole wheat bread, veggies, etc.).

For protein you should aim to eat 1.5 grams per pound of bodyweight and never go below 1 gram per pound of bodyweight. Good protein foods are beef, chicken, turkey, fish, lean pork, eggs, protein supplements, etc. Protein will not be stored as bodyfat. It will help to increase your metabolism and energy levels.

Eating to little will not help speed up your fat loss. In fact it can hinder your fat loss because you will slow your metabolism and lose muscle mass.

You need to feed the muscles with a good solid diet and burn the fat with cardio. The key to getting ripped is dieting longer, not dieting harder. Every bit of fat that you lose now will really show on your body because you are lean now. If you want to do more to get leaner you can add in another 20-30 minutes of cardio in the evenings, just do something light like walking.

You will not gain weight by eating more carbs and protein like I suggested above. You will still be burning off more calories then you are eating during the day. You may gain a couple pounds of water weight initially, due to eating carbs that you are not used to eating. But after a few days this will subside and you will be looking leaner then ever.


Dear Lee-

I am looking to get back to taking creatine. I am much more aware of the different standards of manufacturing now then I was in the past. I am looking for a creatine that is manufactured at a pharmacutical grade, I know that this means that I will pay more for the product but in the long run I feel that it is better.

Thank you for your help in advance,

Jesse York


Hi Jesse,

The highest quality creatine is made in Germany and uses the CreaPure trademark. ProLab uses this creatine in all their creatine products. This is the brand that I use personally.

And it is not that expensive. You can get 200 servings of ProLab Creatine Monohydrate for $30 bucks at:


Once you take creatine, how long till you see the effects (Peformance)

Do you know anything to make the creatine effects go faster


I have a great article about creatine that you should read at: http://www.leehayward.com/art4.htm

After the first week you will notice that your muscles will feel fuller and you will get a better pump during your workouts. You will also see some strength gains as well.


Hi Lee,

Currently i am trying to lose weight and gain muscles. I Start my day with weight training followed by and hour of cardio. I have a pretty solid routine and i eat properly. I am thinking of taking Creatine and Protein supplements, but i have a few questions.

1. Is taking Creatine and Protein supplements at the same time a good idea?

2. If you are trying to lose weight, can you still take Creatine and Protein supplements?

3. When should you take Creatine and Protein supplements? Before of after workouts?

Thanks again



Hi Michael,

You can use creatine and protein supplements together. They will help you to increase your strength and muscle growth. And they will help with your fat loss as well.

For creatine I personally use and recommend "Prolab Creatine Monohydrate". This is the highest quality creatine available. It is produced in Germany.

For protein I personally use and recommend "Optimum Nutrition's 100% Whey Protein". This is a very high quality protein and it is a lot cheaper then most other brands.

I also suggest that you get the "Turbo Shaker Cup" for mixing your protein and creatine drinks.

Mix a teaspoonful of creatine with 12 ounces of water in the shaker cup until the creatine is dissolved. Then mix in 2 scoops of whey protein. Take this 3 times per day. You can have your protein / creatine drinks with or in between meals. I have a protein drink with my breakfast, another in the afternoon, and another in the evening. This will help keep a steady supply of protein and creatine in your body.


I heard a rumor that your body can only process about 25 to 30 grams of protein at one time. So to take a 60 gram protein shake would be a waist. Is this true? Also I'm having a tough time taking in the calories I need every day to gain the weight I want. I just started counting them here recently with a chart and found out that I'm coming up short of the 4000 that I want. What is some good foods or supplements that I could add to my diet to give me more calories besides the weight gainers? They're too expensive for me.




Hi Toby,

No this is not true, this is only a stupid myth. Your body can process more protein then that. This goes back to the old RDA of 50 grams of protein per day and anymore then that is not necessary. Sports nutrition has come a long way since then, a higher protein intake will help speed up muscle growth, increase strength, help burn bodyfat, and increase overall health. Some large bodybuilders will eat as much as 100 grams of protein in each meal in order to get all the protein that they need.

Adding 2 tablespoonfuls of safflower oil to each of your protein drinks will help increase your calories and it is cheap. Safflower oil is a healthy oil low in saturated fats. It also has a bland taste so you will hardly even notice it. 2 tablespoonfuls is 250 calories. If you have 3 protein drinks this is an extra 750 calories per day.


Hi Lee,

Please help me, I am a mess! I recently put on some weight over the past couple months; about 5 pounds and I would like to shed it. I am a female, 5'2'' and I currently weigh about 108 pounds.

When I noticed that I was putting on some fat by my butt, hips, and stomach, I immediately cut back my intake of food dramatically and started running 45min. to 60 min. a day, 7 days a week, plus swimming once a week. I have been doing this routine for about 1 month now and all I've seen is more weight gain and no weight loss! I am scared to eat! I thought that the less food I ate and the more cardio I was doing I would see fast results or at least stop the weight gain. I usually eat something small after I go for my run in the morning, a yogurt or an apple with peanut butter. Around 2 pm I'll eat either a sandwich or cereal and occasionally I snack (but healthy...strawberries, bananas, a slice of bread). Please help, what am I doing wrong? Thanks so much for your time,



Hi Maggie,

Have you measured your bodyfat percentage to see if you are gaining lean muscle or bodyfat. If you have gained lean bodyweight then this is a good thing. Because adding lean muscle will burn bodyfat and will make you look leaner and more toned. You can get a personal bodyfat tester for less then $20 at: http://totfit.safeshopper.com/20/151.htm

You need to eat small frequent meals throughout the day in order to maintain a low bodyfat percentage and keep your energy levels up. You should eat 4-5 small meals / snacks everyday. You also need to increase your protein intake. A high protein diet raises your metabolism, allowing you to burn more fat, it doesn't cause water retention like a high carb diet can, and protein will satisfy your appetite more and make you feel less hungry. As well, protein supplies the nutrients needed to build lean muscle. For protein eat foods such as: lean beef, skinless chicken, skinless turkey, fish, eggs, skim milk, protein shakes, high protein bars, etc.

You also need to drink lots of water during the day. Drinking lots of water will help speed up fat loss, eliminate toxins from your system, keep your skin tone healthy, and improve your overall health. I personally drink at least a gallon of water each day. I always have a water bottle with me, in fact as I am writing this I have a bottle of water on my desk.

I personally find a brisk walk better for fat loss then running. When I am dieting for fat loss I will work up to walking 30 minutes in the morning and thirty minutes in the evening. If you are not already doing so you should also include weight training in your workouts. Weight training just 3 days a week will really help speed up fat loss, increase your strength and energy, and improve your fitness level. Don't worry, weight training will not make you big and muscular, women just don't have the testosterone levels necessary for large muscle growth (unless they use muscle enhancing drugs). But weight training will make you look leaner and toned.


Dear Lee,

I lift 3 times a week. The rest of the week I run. On the days I lift I drink a portein drink. How much should I drink? Also should I drink protein drinks on the days I run and if so how much?



Hi Julie,

You should drink your protein drinks everyday. Most people don't get enough protein in their diets. Active people should have 1 - 1.5 grams of protein everyday. A high protein intake will speed up muscle growth and recovery, it will also help speed up fat loss, and it will increase strength and energy levels. I suggest that you have 3 protein drinks everyday. One in the morning with your breakfast, one mid day, and another in the evening.

For great deals on protein powders check out our selection at: http://www.leehayward.com/protein.htm



I am 15 yrs old, 5 '8 140 and a hard core lifter. I find that most kids my age have to eat alot to get big. i already bench 50 pounds over my weight and i find it hard to get stronger faster. How much do you think i should be eating every day to get bigger? My goal is to bench 215 by august. Can you give me an example of a days eating. I really need an example to help me understand.



Hi Chris,

Here is a sample eating plan:

- 3 eggs
- 2 slices of toast with peanut butter
- piece of fresh fruit
- glass of milk

- meal replacement bar or a granola bar

- sandwich with meat
- muffin
- piece of fresh fruit
- glass of milk

- 1 cup of cottage cheese
- 2 slices of toast with peanut butter

- 2 chicken breasts
- 2 cups of rice
- 1 cup of mixed veggies with butter

- bowl of cereal with milk

Also drink lot of water during the day to keep your body hydrated. Muscle is made of 75% water so you need lots of water to keep your strength and energy levels up.


Hello Mr. Hayward,

First off let me tell you that I love your site. Its great to have a site that you can go to with problems that you can relate to. I need some advise on my cutting diet and would like whatever help you can give. I just recently finished a bulking cyle of which I put on about 15lbs of muscle. I am about 182lbs now and gained a little bit of flab around my waist but nowhere else. I have always been lean and I still am other than that area of flab. I am on a cutting diet and would like to know what you think.

Meal 1 - 6:30am
1 scoop ON protein,bowl of cheerios 1/2banana
Total - Protein(25g) Carb(24g) Cals(250 cals)

Meal 2 - 9:30am
6 egg whites
1-1.5 cup of oatmeal
Total - Protein(30g) Carb(35g) Cals(275)

Meal 3 - 12:00
usually chicken, steak, or tuna fish with a fruit(Apple or orange) and a bowl of vegetables... usually string beans, broccli ect.
Total - Protein(40g), Carb(30-40g) Cals(400-450)

Meal 4 - 3:45(preworkout)
can of tuna
cup of oatmeal
and a fruit
Total - Protein(40-45g) Carb(50g) Cals(400-450cal)

Meal 5 - 6:45 or so...
if not a Super Shake recovery drink (Protein-25g) (Carbs-52g) (Cals-310) right after I work out I will have chicken, meat, turkey burgers with vegetables or rice.
Total - Protein(40g) Carbs(40-50) Cals(400-500)

Meal 6 - Btw 9:00-10:00pm)
1 scoop ON protein.

Total - Protein(25g) Carbs(5) Cals(150)

My workout schedule is as follow:

Mon - Chest/Abs/30 min elliptical-low intensity about 400 burned each cardio session
Tues - Back/traps/cardo
Wed - off
Thur - Shoulder/traps/abs/cardio
Fri - bis/tris/forearms
Sat - legs/abs/cardio
Sun - off
Repeat cycle.

I would like to know how is my cutting diet? I dont want to lose all my hard earned muscle...Is this diet good in terms of food intake(Protein/Carbs/Cal). Is what I am eating at those times good...If not what and when should I be eating and not eating anymore lets say carbs? Please tweak my diet with foods that will work if you have to.

Thanks alot for everything.



Hi Tommy,

Your plan looks good. The main thing now is to track your progress. Weigh yourself each week and measure your bodyfat percentage (you can get a bodyfat tester at: http://totfit.safeshopper.com/20/151.htm).

Each week you should see progress (i.e. losing weight and losing bodyfat). If you are not making progress you need to either cut back on your carbs or increase your cardio. If you are going to increase your cardio add in an session first thing in the morning rather then increase the length of the session after your workouts. I personally work up to doing two 30 minutes sessions of cardio everyday when I am dieting.

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